How to Do the Yoga Upward Facing Dog With a Strap

The yoga upward facing dog is a backbend pose that reverses the curvature of the spine, helping to release pain and tension. Additionally, the pose strengthens the arms, shoulders, wrists and abs, while increasing flexibility of the entire spine. With a partner and a yoga strap, you can help to avoid some of the posture mistakes made by beginners.

Difficulty: Moderately Easy

Instructions

1. Secure a yoga strap around your chest, just under the armpits so that it wraps below the tips of your shoulder blades. Allow the extra end of the strap to hang in front of you. Lay on your stomach with your feet extended behind you and the tops flat on the floor.

2. Place your palms on the floor near your waist with your arms more or less perpendicular to the floor. Inhale deeply and then exhale as you press into your hands and lift your chest, hips and legs off of the floor. Keep your leg muscles engages and turn your arms so that the inner elbows face forward.

3. Tuck your tailbone under slightly, but try not to engage the buttocks too much. Have your partner grip the end of the yoga strap gently while sitting in front of your and then place the bottoms of his feet against the fronts of your shoulders. As he pushes you back gently, imagine that your shoulder blades are flattening against your back.

4. Have your partner pull gently on the strap so that you are working against the pushing of his feet and the pulling of the strap. Allow your shoulder bones to roll forward as you draw your chest back, countering the his pressure.

5. Hold the upward facing dog pose for 15 to 30 seconds and then allow your partner to release the pressure. Bend your elbows and slowly roll your upper body down to the floor. Turn your cheek to one side and rest. Repeat at least once more.

Who Can Help Sponsored

• Tired of Being Tired? Fight Fatigue and Try FRS for FREE!